Friday, September 29th

Performance is in red, Competition is in blue, Links are in green

A) On the minute, for 4 minutes: 
2 Tall Cleans

B) On the minute, for 4 minute:
2 High Hang Squat Cleans

C) On the minute, for 4 minutes:
2 Hang Squat Clean 

Focus on speed under the bar on these drills today.5 Rounds Not for Time:

D) 5 Rounds for time
60 Bent Knee Static Hang
20 Calorie Row

A) Take 20 minute to build to a heavy Clean and Jerk

B) 3 sets of:
Close Grip Bench Press x 2.2.2 reps at 85% rest 20 seconds between clusters
rest 90 seconds 

Bent Over Barbell Row x max reps at 55%
rest 90 seconds 

C) 2 sets of:
Side Plank Kettle Reverse Fly x 15 reps each side
rest 60 seconds
Leaning Lateral Dumbell raise x 15 reps
rest 60 seconds 

 

 

 

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531